This 20 minute thighs and buttocks workout is all you need to begin working on your way to achieve the perfect lower body. Most of these exercises require no weights and hence can be done at home.
These are goal specific workouts targeted at working your lower body muscles. You can include this 20 minute session twice a week in your schedule.
Warm up:
Before starting this routine, do a light warm up for around 5 minutes. Your warm up can include jogging on treadmill, skipping, jumping jacks etc.
We have included first three sets of lighter exercises in this workout to make you ready for the big guns further in the workout.
20 Min Thighs and Buttocks Workout
If you are looking for an effective training plan to gain weight in thighs and buttocks follow this workout routine religiously. This is a basic beginner- intermediate program to start you from scratch and to prime your body for more advanced training plans. The leg exercises included in this routine will strengthen and tone your butt and thighs muscles.
Initiation
Jump into the workout with some exercises to wake up the muscle groups you ae going to work through the session.
1. Donkey Kicks
Place your body on the yoga mat at starting position. Do donkey kicks with your left leg for 30 seconds then repeat for the right leg for 30 seconds. Move on to next exercise without rest.
2. Sideways Leg Lifting
Lay on the mat on the facing sideways. If you are laying on the right side, lift your left leg and lower it slowly. Continue for 30 seconds. Change sides and do the leg lifting for right leg for 30 seconds. Take 10seconds rest before moving to next set.
3. Hip Circles
Place yourself on the mat on your elbows and knees. Start doing the hip circles lifting and rotating your right knee for 30 seconds. Then perform hip circles for left hip for 30 seconds, rest for 15 seconds before starting the superset.
4. The Circuit Style:
It consists of six exercises performed for one set each in the given sequence. To finish the circuit, you need to perform one set of each exercise 3times in given order. For this workout you need to complete whole circuit thrice.
- Air Squats
Perform the air squats for 45 seconds. There is no cap on number of repetitions. Your aim is to perform as many reps as possible with good form. Take rest for 10 seconds.
- Forward Lunges
Start with your feet parallel to each other with hip width distance between them. Do the lunge by moving one foot forward and lowering the body. Keep performing alternating lunges for 60 seconds. Keep a solid form throughout the exercise. Rest for 15 seconds.
- Split Squats Hold
Split your legs, keep your feet one in front of the other approximately 2 and a half feet apart. Lower your body straight down and hold this position for 30 seconds. Stand straight up, switch the legs and repeat the hold for 30 seconds. Rest 10 seconds.
- Backward Lunges
Starting position would be similar to forward lunges but you would perform the lunge by moving one foot backward first. Keep performing alternating lunges for 60 seconds. Rest for 15 seconds.
- Sumo Squats
These are a variation of regular air squats. You keep your feet wider apart while performing the sumo squats. This variation makes sumo squats more focusses on inner thighs and glutes. Perform sumo squats for 45 seconds and rest for 15 seconds.
- Wall Sit Hold
Perform the wall sit hold for 60 seconds to finish off the superset. Make sure your back is resting flat on the wall and there is perfect 90 degree angle at your knees and hip joint.
Take rest for one minute after finishing, then repeat the circuit again.
5. Glute Bridge:
Lay on the mat and perform glute bridge exercise for 60 seconds. Make sure you lower your hips as slowly as possible while performing glute bridges. Rest for 10 seconds.
6. Single Leg Glute Bridge:
Get in the glute bridge starting position and hang one leg straight up in the air. Perform one legged glute bridges for 30 seconds and switch the leg. Do the same with other leg in the air for 30 seconds. Rest for 15 seconds before moving on to last set of the workout.
7. Fire Hydrant:
Finish your workout with performing alternate fire hydrant for 60 seconds. This will give fitting finish to the great session.
Even if it feels like you cooled off after the lighter exercises at the end of the session, you should do full body stretches to relieve residual stress. This will help you in faster muscle recovery.
After you have performed these exercises for few weeks you can add resistance to the exercises in the circuit. For example, you can perform barbell squats instead of air squats and so on. Or if you are feeling confident you can switch to more advanced programs.
